The No-guilt Thanksgiving Workout Plan to burn off all those extra calories

Don’t let Turkey Day spoil your training gains. Make time for both turkey and training with this three-day, no-guilt workout from trainer Michael Blauner.

by
Medicine Ball Plank
Aksonov
Aksonov
Duration 60
Exercises 18
Equipment Yes

Thanksgiving is supposed to be a celebration of the four F’s: family, food, football, and fun. But don’t let one turkey-size R—recklessness—spoil both your training and diet gains.

To help you stay both festive and responsible, we asked top trainer Michael Blauner, who has more than 30 years and thousands of sessions’ worth of knowledge, to design a workout routine that’ll help you enjoy the best of both worlds—hitting the gym and devouring the dinnertime spread—guilt-free.

His three-day No-guilt Thanksgiving Workout Plan is created to hit the entire body and leave you feeling stronger by the weekend. His plan of attack will help you burn calories, develop strength and stamina, and keep you feeling great.

“‘You are what you eat’ is one of my favorite old sayings, and old sayings are typically old for a reason—because they usually make sense,” says Blauner, who is currently overseeing the revitalization of Excel Fitness in Hackensack, NJ, and can be found giving out tips on his Instagram page. “Curling 12oz at a time this week is not enough either. My new saying: Train as hard as you want to be.”

Day 1 of the No-guilt Thanksgiving Workout Plan consists primarily of bodyweight exercises done in supersets. You’ll need less than an hour for this fast-paced workout, which will leave you feeling like you have more energy coming out than going in. For most exercises, go 12 to 15 reps, trying to finish each superset in under a minute. For pushups, pullups, and dips, perform as many reps as possible. Do each superset twice, resting only after the second exercise; if you’re feeling ambitious, you may do each superset three times.

Day 2—intended to be done on Thanksgiving—will be a hard-and-heavy weight-training session. Blauner says this workout, which focuses on big, powerful motions, will hit every major muscle group in the body. The goal of this workout is to maximize fatigue, which will lead the body to absorb extra protein, while the sustained elevated metabolism will help burn calories for longer. Once again, your workout will be performed superset-style, 8–12 reps per set. Afterward, indulge and enjoy, knowing that your body is making good use of all those calories.

Friday’s workout will be less intense than the previous two, leaving you with plenty of energy for Black Friday shopping. (You’re welcome.) Your challenge: Go for a run or hike in the park. If necessary, use a treadmill. Keep a pace of no less than 4mph. For each mile you complete, do two 100-yard all-out sprints (six sprints total). After the workout, you’ll do some basic calisthenics, and stretches of your choice.

The workout should take about an hour, leaving you plenty of time to prepare, indulge, and then go brawl with all the other crazies at Best Buy.

Go for it.

No-Guilt Thanksgiving Workout Plan Day 1: The Total-body Tune-up

Exercise 1A.

Pushup How to
Pushup  thumbnail
2 sets
10-15 reps
0 sec. rest

Exercise 1B.

Medicine Ball Rotational Throw You'll need: Medicine Ball How to
Man Throwing Medicine Ball thumbnail
2 sets
10-15 reps
60-90 sec. rest

Exercise 2A.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
2 sets
10-15 reps
0 sec. rest

Exercise 2B.

Plank You'll need: No Equipment How to
Plank thumbnail
2 sets
30 sec. reps
60-90
 sec. rest
With medicine ball

Exercise 3A.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
2 sets
10-15 reps
0 sec. rest

Exercise 3B.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
2 sets
10-15 reps
60-90 sec. rest

Exercise 4A.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
2 sets
10-15 reps
0 sec. rest

Exercise 4B.

Dip You'll need: Dip Station How to
Dips thumbnail
2 sets
10-15 reps
60-90 sec. rest

Exercise 5A.

Ball Slam You'll need: Medicine Ball How to
Ball Slam thumbnail
2 sets
10-15 reps
0 sec. rest

Exercise 5B.

High Box Jump You'll need: Box How to
High Box Jump thumbnail
2 sets
10-15 reps
60-90 sec. rest

Exercise 6A.

Flutter Kick You'll need: No Equipment How to
Flutter Kick  thumbnail
2 sets
-- reps
60-90 sec. rest
Don’t let your kicking foot touch the floor

Exercise 6B.

High Kick-Right Leg How to
exercise image placeholder
1 sets
15 reps
0 sec. rest

Exercise 6C.

High Kick-Left Leg How to
exercise image placeholder
1 sets
15 reps
60-90 sec. rest

Exercise 7A.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
2 sets
1 minute reps
0 sec. rest

Exercise 7B.

Standing Elbow-to-Knee Raise You'll need: No Equipment How to
How To Do An Elbow To Knee Exercise thumbnail
2 sets
10-15 reps
60-90 sec. rest

Exercise 8A.

Situp You'll need: No Equipment How to
5 CrossFit Workouts You Can Do With Only Dumbbells thumbnail
2 sets
10-15 reps
0 sec. rest

Exercise 8B.

Cobra Pose You'll need: No Equipment How to
How To Do A Cobra Pose thumbnail
2 sets
10-15 reps
60-90 sec. rest
From pushup

No-Guilt Thanksgiving Workout Plan Day 2 (Thanksgiving): The Total-body Muscle-builder

Exercise 1A.

Leg Extension How to
Leg Extension thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 1B.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
-- sets
8-12 reps
90 sec. rest

Exercise 2A.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 2B.

Leg Curl You'll need: Swiss Ball How to
Leg Curl  thumbnail
3 sets
8-12 reps
90 sec. rest

Exercise 3A.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 3B.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
8-12 reps
90 sec. rest

Exercise 4A.

Kettlebell Clean You'll need: Kettlebells How to
Kettlebell clean thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 4B.

Side Plank With Lateral Raise You'll need: Dumbbells How to
Side Plank With Lateral Raise thumbnail
3 sets
8-12 reps
90 sec. rest

Exercise 5A.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
8-12 reps
0 sec. rest
Wide grip

Exercise 5B.

Seated Calf Raise You'll need: Dumbbells How to
Seated Calf Raise thumbnail
-- sets
8-12 reps
90 sec. rest

Exercise 6A.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 6B.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
3 sets
8-12 reps
90 sec. rest

Exercise 7A.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 7B.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
3 sets
8-12 reps
90 sec. rest
With rope

No-Guilt Thanksgiving Workout Plan Day 3: The Cardio Calorie-burner

Exercise 1A.

Run How to
Run thumbnail
1 sets
3 miles reps
0 sec. rest

Exercise 1B.

3 sets
200m after each mile reps
-- rest

Exercise 2.

Situp You'll need: No Equipment How to
5 CrossFit Workouts You Can Do With Only Dumbbells thumbnail
1 sets
100 reps
As necessary rest

Exercise 3.

Glute Bridge How to
Glute bridge thumbnail
3 sets
12 reps
60 sec. rest
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